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Cory, TJ and Brian kettle bell swinging.
WOD
Complete 10 rounds of:
10 Med ball cleans (M: 20 lbs, W: 14 lbs)
10 Kettle bell swings (M: 24 kg, W: 16 kg)
SCHEDULE UPDATE
The 8:30 AM class on Friday, March 12th is CANCELED. The Friday night classes are still scheduled for 5:00 and 6:00 PM.
Pete fully clearing the bar on his pull-up.
WOD
“1/2 Angie”
Complete for tme:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Enter The ZONE
REST DAY
The union of CrossFit and Dr. Sears ZONE diet has been a blessing for the entire fitness community. Athletes who take the time to weigh and measure their meals are rewarded by new levels of athletic capacity never before thought possible. Stay tuned for CFA’s next Nutrition Lecture date.
Pushing the Limit
WOD – Optional. If you need the rest take it.
Today’s workout involves a swimming pool. Swimming is a modality that rewards efficient movement and teaches the significance of controlling the exchange of oxygen during exercise. Find a body of water: Be creative. Your neighbors pool, a lake or the ocean will do fine.
Complete 5 rounds for time of:
Swim 50 meters
25 burbees
Gina and Christiene goin' hard as usual!
WOD
“Claudia”
Complete 5 rounds for time of:
400 Meter run
20 KBS
Group torture!
WOD
Complete 21-15-9 reps for time of:
Clean
Push-up
_______________
Followed by 1 minute, 45 second and 30 second intervals of each of these exercises:
Med-ball toss with partner
Plank hold
Hollow rock
__________________________
Please note that the schedule for next week is posted and it’s a little different than normal.
Which one of these Wall-Ballers had a Birthday today?
WOD
Deadlift 3-3-3
Strip deadlift weight to about 60% and complete 2 rounds of:
1 Minute of max rep deadlifts
1 Minute of max rep wall ball
400 Meter run
Rest
You have 6 minutes total to complete one evolution of the deadlifts, wall ball, run and rest. Therefore, the faster you complete the 400 meter run, the more rest you get between rounds.
TJ gettin' some air!
WOD
5 Minutes max rep Push Press
4 Minutes max rep Box Jump
3 Minutes max rep Double Under
2 Minutes max rep Burpee
1 Minute max rep Sit-up
Post total overall reps at each to comments.
CrossFit is a fitness program with a specific understanding and application of the word “Functional.” How would you describe functional movement in one senetnce. Post ideas to comments.
Also, you can sign up for the Relay For Life through the info listed in Coach’s Corner.
Andrew and Russo had great form today!
WOD
Complete 3 rounds for time of:
50 Squats
25 Pull-ups or Dips
10 Dumbbell snatches (10 on each side)
CHECK OUT THE RELAY FOR LIFE UPDATE UNDER COACH’S CORNER
Looking strong Brian!
REST DAY
CrossFit Amundson is ordering WOD Books customized with the CF Amundson logo on the front. They will cost around $16 each depending on how many the gym orders and they have enough pages for 6 months of tracking your workouts and much more. There are a few at the gym if you want to take a look next time you are in.
What material or content would you include in a WOD book. Post to comments for inclusion in an upcoming custom made CF Amundson WOD book.